*Winter Sniffels Here

Pre Class:

1) Row: 15 x 250m @ 1K Pace

Rest 2 minutes between sets. Don’t go faster, try and not go slower.

2) Halting Snatch + Hang Snatch: 7 sets

Warm-up as needed. Rest 2-3 minutes between sets. Halting Snatch pull just below the knee and hold for 3 seconds, then finish the lift. Both lifts full Squat. No dropping the bar between reps. Build as heavy as deemed fit.

3) Clean and Jerk: 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Start around 70% of your 1RM. Build as heavy as deemed fit.

WOD:

4) Front Squat:

@ 0:00 – 5 Reps

@ 2:00 – 5 Reps

@ 4:00 – 5 Reps

@ 6:00 – 2 Reps

@ 8:00 – 2 Reps

@ 10:00 – 2 Reps

@ 12:00 – 2 Reps

Warm-up as needed. Reference 10/7/16 for loading. Look to build heavier than last time.

5) Single Leg Kettlebell Deadlift:

@ 14:00 – 8/side

@ 16:00 – 8/side

@ 18:00 – 8/side

@ 20:00 – 8/side

Focus here should be on positioning not loading. Load as deemed fit. Range of motion will be varied for among athletes, only come as long as you can maintain a good neutral position through your spine.

6) AQAP:

21-15-9 Overhead Squats 135/95

3-2-1 Legless Rope Climbs 15ft

Extra Work:

7) Dog Sled Sprints: 8 x 50m

Rest 2-3 minutes between sets. This should be done unloaded as max effort sprints.

8) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

A great listen for any of you who are interested in your nutrition.